TENBY 10K 29 JULY 2018 11.00 AM

Training Plan

The drop-out rate from running training programmes is alarmingly high. The main reason is that many training plans simply try to pack
in too much running in too short a period of time. 4, 5 or even 6 runs per week leave little room for any other training and we believe
is a fast-track route to the physio’s couch. There’s little point in packing in the miles only to get to the start line carrying a niggling
injury. Our programme is designed around 3 weekly running sessions and complimented by 2 or 3 other cross-training workouts. We provide examples
of these additional workouts, but feel free to include your own favourite sessions, classes or activities. Variety is the key. Not only will
this develop all-round fitness, but it will keep your training fresh andinteresting and reduce potential injury.

Starting Kit

Spending a little bit of money on the right kit will make running a far more comfortable and enjoyable experience and make you all more
likely to keep training. Probably the most important piece of kit are your shoes and whilst you certainly don’t need to buy the most expensive,
heavily cushioned and ultra-supportive shoes available, it’s definitely worth investing some time and money going to a specialist running shop.
They’ll be able to look at the way you run and recommend a shoe that compliments your running style.

Accessories

A watch with a stopwatch is a must. If you are going to be running in the dark, a high-vis vest or bands are a must also

Running Technique Tips

Keep your cadence (foot-strike rate) high at 85-95 strikes per foot per minute. Don’t over-stride and avoid jamming your heel into the ground
ahead of you. Check your cadence by counting the number of times one foot strikes the ground in 30 seconds and multiply the result by two.

Think about ‘floating’ smoothly over the ground, your feet lightly caressing it. Run tall and keep your head up. Stay relaxed, especially in
the neck, shoulders and arms. All of the above should lead to a quiet stride.

Walk Before You Can Run

A common mistake that new runners make is to just go out ‘for a run’. They start off way too fast and shatter themselves mentally and physically
within the first 10 minutes. Adopting a ‘walk/run’ approach is a much better way to build up running duration and stamina. Even if your first sessions
feel too easy, stick with them and don’t be tempted to skip ahead. Build up gradually and systematically.

For pacing and staying the course, the key is to develop a comfortable and sustainable pace. You should be able to breathe comfortably and maintain
a full conversation.

Strength Sessions

For the strength sessions you can do your own gym routine, or go to a circuit style class. Great running strength exercises include lunges, squats,
calf raises and core work. These will make your body more injury resistant.

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Monday

Recovery session. Pilates/yoga class, easy walk/cycle/swim

Recovery session or rest day

Recovery session or rest day

Recovery session or rest day

Recovery session or rest day

Recovery session or rest day

Tuesday

20 mins. 1 min run/1 min walk

30 mins. 1 min run/1 min walk

2 x 5 min run. 1 min walk

2 x 8 min run. 1 min walk

2 x 12 min run. 1 min walk

2 x 15 min run. 1 min walk

Wednesday

Strength session

Strength session

Strength session

Strength session

Strength session

Strength session

Thursday

20 mins. 1 min run/1 min walk

30 mins. 1 min run/1 min walk

2 x 5 min run. 1 min walk

2 x 8 min run. 8 min walk

2 x 12 min run. 1 min walk

2 x 15 min run. 1 min walk

Friday

Strength session

Strength session

Strength session

Strength session

Strength session

Strength session

Saturday

Rest day

Rest day

Rest day

Rest day

Rest day

Rest day

Sunday

20 mins. 1 min run/ 1 min walk

30 mins. 1 min run/1 min walk

30 mins. 80 sec run/40 sec walk

30 mins. 100 sec run/20 sec walk

30 mins. 110 sec run/10 sec walk

5k time trial

As with the first block of training the next 6 week plan is based around 3 running sessions per week and 2 gym strength sessions. This time
the 3 run sessions are all very different in nature, as in addition to building stamina, they’ll also develop your speed. The gym work is there
to make you a strong, robust and injury resistant runner.

The only additional piece of kit you might want to consider are fluid carriers to keep you hydrated. As you’ll be running for up to 1 hour,
taking on fluids, is very much recommended. You should aim to sip continuously from the start of the run and not wait until you feel thirsty.

You have 3 run sessions to complete:

Run 1 Intervals: We are now including some faster paced interval work to boost your top end speed and fitness. Not only does
it feel great to run fast and strong, but it will also have the effect of making your regular running pace feel more comfortable. You should aim
to complete each interval at a pace that is hard but allows you to complete the assigned time without slowing down. Walk for the allotted recovery.
Do a 10 minute easy paced jog to warm-up and 5 minutes of jogging to cool down.

Run 2 Tempo: Tempo running is all about getting you use to ‘sustainable discomfort’ and discovering that you have additional
gears on top of your steady running pace. The pace of these sessions is not as fast as the interval work. During the ‘tempo time’ you’ll have to
concentrate on maintaining the intensity and any conversation will be limited. The first figure in brackets in the workout table refers to your
easy paced warm-up in minutes, the second is the ‘tempo time’ and the final figure the cool down.

Run 3 Steady State: This is your endurance session when you’re working on steadily increasing the time on your feet and your
running economy. The pace should feel comfortable, controlled and even and compared to your other work, slow. Keep thinking about form, keeping
cadence high and staying light on your feet. The ‘strides’ (fast, smooth runs over about 50m) at the end of the session are a chance to stretch
your legs out a bit. Not a full on sprint, these are all about just lengthening out and running strong. Recover by jogging for a minute after each
effort.

The final week is a bit of a taper (easier week) before tackling The Tenby 10k. We wish you the very best of luck. Thank you for running with
us and we look forward to seeing you!